Enjoy this delicious, one-pot soya chunks biryani recipe that takes just 20 minutes to make. With 28g of protein and only 383 calories per serving, this recipe is the ideal way to satisfy your tastebuds and get dinner on the table fast.
The main reason I love this tasty recipe so much is that it is a one-pot recipe and it’s so easy to throw together.
It’s extremely quick to make this recipe as it only takes 10 minutes to prepare and 10 minutes to cook. You could save 10 minutes by using pre-prepared roasted soya chunks in advance.
I also really love how filling this recipe is. That is mainly because of the amount of protein in this recipe that mainly comes from the soya chunks. This recipe contains 383 calories and 28 grams of protein per serving so it’s great if you are counting calories, and want to keep your protein intake at a certain level.
If I’m making this recipe for a crowd, I love to serve this soya chunks biryani with Creamy Hummus, Creamy Vegan Poppy Seed Dressing, some of my Creamy Vegan Red Lentil Dahl, and some of my 3 Ingredient Gluten Free Naan Bread Recipe.
- Video Demonstration
- Why You’ll Love This Recipe
- Ingredient Substitutions
- The Structure Of A Plant Based Plate
- Recommended Equipment
- How To Make This Recipe
- How To Serve
- How To Reduce The Calories
- Frequently Asked Questions
- How To Store Leftovers
- Ways To Use This Recipe
- Vegan Carbohydrate Side Dishes
- Vegan Vegetable Side Dishes
- Vegan Dips
- More Tasty Vegan Dinner Recipes
- 🥬️🥭️ 7 Day Meal Plan
- FREE Gifts
- Speedy Soya Chunks Biryani
If you’d like to see how easy it is to throw all this together, check out my video where I walk you through the recipe step by step. Click here to subscribe to my Youtube channel.
Why You’ll Love This Recipe
- This recipe contains 383 calories per serving
- This recipe contains 28g of protein per serving
- One serving of this recipe contains 57% of your recommended daily intake of protein in just one meal
- This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
- This easy recipe takes 10 minutes of passive preparation time and 10 minutes of cooking time. You can use the cooking time to get on with other things.
- This recipe is made extra tasty by the addition of garam masala and fresh ginger.
- I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as green beans and onions.
- This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.
- All of my recipes follow my own diet plan called the Plant Plate 400. In addition, my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.
- White rice: Replace the white rice with any type of cooked rice
- Olive oil: Use any oil you choose. Or omit the oil completely and just saute the vegetables in a little water.
- Soya Chunks: You can replace the soya chunks with any type of TVP or soya curls, but bear in mind the soaking time will vary depending on type and size. The smaller the TVP chunks, the less time they need to soak. If you don’t want to use TVP you could use firm tofu, or even canned chickpeas or beans for this recipe.
- Green Beans: You can replace the green beans with sugar snap peas, mange tout, or any vegetables of your choice.
- Sea salt: You don’t have to soak TVP in salted water. You can soak it without salt. In the recipe, you don’t have to use sea salt, you can remove it completely or you can replace it with any salt of your choice or 1 tablespoon of tamari.
- Garam Masala: You can replace garam masala with curry powder, ground cumin, or any herbs or spices of your choice.
- Lemon juice: Replace this with lime juice or remove it completely.
- Onions: You can omit the onions or replace them with a vegetable of your choice.
- Vegetable stock powder: You can replace it with a different stock powder or stock cube of your choice.
- Ginger: Replace ginger with dried ginger or remove completely.
- Garlic: You can omit the garlic or replace it with 1 teaspoon of garlic powder.
- Tomato puree/paste: You can remove the tomato paste if you don’t mind a less rich sauce.
- Raisins: You can replace the raisins with sultanas, dried cranberries, or chopped dates or you can remove them altogether.
- Cilantro/other fresh leaves: You can omit the fresh herbs or replace them with any fresh or dried herbs of your choice.
- Soya yogurt: Replace the soy yogurt with any plant yogurt of your choice or remove it entirely.
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe is a complete meal because it contains all 5 components of my Plant Plate and contains around 400 calories per meal.
The diagram below helps you see the 5 different components of a Plant-Based Plate.
Here’s how this recipe is structured according to the Plant Plate System.
Adding each ingredient to the following categories helps you to easily see how to make substitutions. It also lets you know the exact reason why the ingredient is in the recipe.
- Soya chunks
Leaves, Fruit & Veg
- Green beans
Nutrient Packed Carbohydrates
- Sea salt
- Garam masala
- Lemon juice
- Vegetable stock
- Tomato paste
- Soy yogurt
Here are the main kitchen equipment tools I have used to create this recipe.
I highly suggest you use a non-stick pan for the vegetable and sauce part of this recipe. In a non-stick pan, this recipe cooks like a dream, with minimal stirring needed.
You can get the large pan that I use by clicking here. Please note, I bought the largest size.
You can get the 10-piece cookware set that I have by clicking here. Please note, this set contains a smaller version of the large deep pan that I bought separately.
How To Make This Recipe
Here is a brief summary of the steps needed to make the recipe. See the recipe card at the bottom of this post for the full detailed instructions.
- Prepare the rice & soya chunks.
- Heat the oil in a large, deep frying pan and stir in all the ingredients.
How To Serve
Serve immediately, or wait until the rice has cooled to room temperature and refrigerate immediately. Only reheat once more after making this recipe.
How To Reduce The Calories
If you’d like to reduce the calories of this recipe even further, I suggest removing the olive oil. You can saute the vegetables in a little water instead of oil. You can also remove the raisins.
Frequently Asked Questions
You can boil or soak soya chunks. As long as the soya chunks are submerged in water for at least 10 minutes, they will rehydrate properly and will be ready to eat.
Biryani isn’t normally vegan because it is often cooked with ghee, cow's yogurt, or milk. If you want a vegan biryani you will need to ask the chef to make you a vegan version or check your ingredients if you’re buying it in the store.
How To Store Leftovers
This recipe keeps for up to 4 days in the fridge in an airtight container. It also freezes well for up to 3 months. Defrost it before using it. Reheat it by warming it up gently in a pan.
Ways To Use This Recipe
Here are some of my favorite ways to use this recipe if I’m making this recipe for a crowd:
- Serve it with a dollop of Creamy Hummus on the side
- Drizzle some Creamy Vegan Poppy Seed Dressing over the top of it
- Add a side dish of some of my Creamy Vegan Red Lentil Dahl to add some variety to the dish
- Serve some of my 3 Ingredient Gluten Free Naan Bread on the side
Vegan Carbohydrate Side Dishes
Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving:
- Easy Boiled Baby Potatoes
- Easy Skin On Boiled Potato
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Most Crispy Vegan Jacket Potato
- Easy Whole Baked Sweet Potato
For more options, see all of my best vegan, gluten-free carbs side dishes.
Vegan Vegetable Side Dishes
Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.
For more options, see all of my best gluten-free vegan vegetable side dishes.
Here are some vegan dips or sauces that go very nicely with this recipe and are quick to make. These are all under 50 calories per serving.
- No Cook Marinara Sauce (this makes a great salsa or tomato sauce dip)
- Vegan Ranch Dip Recipe
- Creamy Edamame Guacamole
For more options, see all of my best gluten-free vegan dips recipes.
More Tasty Vegan Dinner Recipes
If you’re looking for some easy, vegan dinners, that are around 400 calories per serving, check out some of my other recipes:
- Vegan Chicken Shawarma
- Easy Vegan Souvlaki
- Creamy Vegan Red Lentil Dahl Recipe
- 5 Minute One Pot Vegan Chili
You can see all of my 400-calorie vegan meals here.
🥬️🥭️ 7 Day Meal Plan
If you want to discover all of the benefits of eating a plant-based, gluten-free diet, grab a copy of my 7-day meal plan by Green Thickies.
My 7-day detox has been doctor and nutritionist approved and featured on a major national TV channel.
Thousands of people have had incredible results with this meal plan.
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Speedy Soya Chunks Biryani
- Large Pot or Large Frying Pan
- 2 Cups Cooked White Rice
- 180g Dry Soya Chunks (TVP Chunks)
- 1 Tablespoon Olive Oil
- 1 Large Onion
- 200g Green Beans
- 1 Tablespoon Garam Masala
- 1 Tablespoon Vegetable Stock Powder
- 2 Teaspoons Sea Salt (Divided)
- 2 Tablespoons Fresh Minced Ginger
- 1 Tablespoon (3 Cloves) Fresh Minced Garlic
- 1 Tablespoon Tomato Paste (Tomato Puree)
- 60g Raisins
- 1 Tablespoon Lemon Juice
- 30g Fresh Cilantro Leaves (Coriander)
- 30g Plant-Based Yogurt (I Used Soy Yogurt)
- Cook the rice according to the package instructions if you don’t already have cooked rice.
- Soak the soya chunks in 4 cups of boiling water and 1 teaspoon of the sea salt for 10 minutes. Drain the soya chunks, rinse in cold water and squeeze out the excess water.
- Heat the oil in a large, deep frying pan over a medium heat. Chop the onion.
- Add the onion, soya chunks, and green beans to the pan. Cook for 5 minutes stirring occasionally.
- Add all of the other ingredients (white rice, coriander, stock powder, ginger, garlic, 1 teaspoon of the remaining sea salt, tomato paste, yogurt, raisins, garam masala, and lemon juice) to the pan and stir for 5 minutes until heated through.
- Alternatively, save the yogurt and some of the coriander to be used as a garnish.
Now it’s your turn to make magic with food.